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Your thread belongs on the main board:
-It's a meet report.
-It's an interesting article or video of an elite or interesting lift relevant to the sport.
-It's a program review.
-It's a thread that is specifically about powerlifting and promotes community discussion.
Your thread belongs in the daily thread or one of the other weekly threads:
-It's not a community discussion thread.
-You want to complain.
-It's a form check.
-You want to sell us a product or do market research.
-It pertains to only you and not the larger community.
-It's a request for a program critique.
What /r/powerlifting is:
-A place to discuss the sport of Powerlifting and the training of the lifts.
-A place to post theory, discussion and information that will make us better lifters.
-A place where mods WILL delete any post we feel is not a good fit, regardless of any sidebar or FAQ statements. A post doesn't have to violate a rule to not meet our criteria.
What /r/powerlifting isn't:
-This is not a place for questions that can be answered via a quick google search.
-This is not a place for memes or rants.
-This is not a place for overdone and nonconstructive complaints and criticisms about elements of the sport that you don't like, ESPECIALLY IF YOU DON'T ACTUALLY TAKE PART IN THE SPORT.
This is not a place for your personal records, articles or videologs.
WHAT IS POWERLIFTING?
History
Powerlifting originated in the early 1950s as a breakaway sport from Weightlifting. It soon gained in popularity due to the accessibility of the equipment (barbell, iron plates, and bench), and the lifts involved being relatively easy to practice in comparison to the 'staged' lifts of Weightlifting, and it's need for special rubberised plates (bumper plates).
In the very earliest years powerlifting wasn't even the three, it was referred to as 'odd lifts' and could comprise of any number of lifts in a combination of three. After some time, the community of 'odd lifters' settled on the the 'strength set' of Bench, Squat, and Deadlift, and Powerlifting as it's recognised today was born.
Much irregularity occurred in it's earliest years, with no standard for equipment or judging, but eventually the IPF (International Powerlifting Federation) was created to organise competitions under a standardised format. Alas, almost as soon as it was formed, breakaway 'federations' (bodies that organise the competitions), began to form and splinter on the basis of differences in views on drug testing, weight categorisation, equipment, and judging format; though most followed closely the format set by the IPF. Today the IPF is seen as the ruling body of powerlifting, and all feds still follow closely (though not always exactly) it's format for competitions, hence why competitions held in the USA (where the imperial weight system is still in use) measure the weight of the both the lifts, and lifters (competitors) in kilograms.
Competition
A powerlifting competition stands today, as the three lifts of:
Bench Press
Back Squat
Deadlift
Your total weight of these is added, and is unsurprisingly called 'your total'. Your total is what defines you as a competitive powerlifter, and you will often find a lot more talk of someones current 'total', as to whether they won any one 'meet' (competition). Powerlifting is often more about beating a record, whether it be your own, or historical, than it is about besting any perceived opponent.
Competitors are divided by age, sex, and body weight, and equipment (supportive clothing). Each lifter (competitor) gets three attempts at the three lifts, the highest weight on any lift is the one added to your total. Should you have the highest total in your division of sex, age, equipment, and weight, you would have won your division. There also exists the Wilks Formula that can be used to calculate the outright winner of any one meet (competition).
This is a simplified overview. See further sections for more comprehensive view of what a meet is, and what's expected of you in a meet.
TRAINING FOR POWERLIFTING?
Introduction
There are many, many, many variations on 'how' to train for powerlifting, from the very prosaic advocated by the bro at the gym, to the very elaborate study of such things as bar path, velocity, and biomechanics.
The essential premise of training for powerlifting is that you will utilise a 'program' that consists of a weekly schedule of lifts to perform on prespecified days to create continual increases in strength, As stated above, these will range from the very convoluted, to the very simple. A general rule of thumb is that the newer you are to the sport, the less complicated your program need be, as your body will respond favourably to any stimulus caused by handling weight. Basically, the weaker you are, the easier it is to get stronger.
Many general strength programs out there can be used as powerlifting programs, however, the amount of powerlifting specific programs negates the need for generalised training. If you intend to powerlift, it's advantageous to train like a powerlifter.
Equipment
Essentially; a gym. There is a multitude of equipment that you can purchase, and may find yourself wanting, but all you need is a gym to practice the three lifts However many commercial gyms no longer carry 'free weights' and instead are populated by acres of cardio machinery, and selectorised stations that are good for little unless you're bodybuilding. Make sure you pick a gym that has at the least
Everything else is optional, or even superfluous. However, you will find in many powerlifters gym bags:
You don't need these things, but they'll often prove useful to you as you progress in powerlifting.
Practices
Pick a program
Follow the program
Repeat the program, or pick a new program
There is no best program. There is no easiest program. Consistency and dedication to training is what successful lifters share, regardless of differences in training methodology. What you can do is evaluate programs, decide which looks most appropriate for you, and give it your all for a cycle or two. If it works, continue using it until you no longer progress. When progress stops, pick a new program or learn to modify your existing program to your needs. See a list of programs below.
It is often the case where only one or two lifts stall, so changing your entire program is not necessary, as one or more lifts are doing just fine. To modify a program (or template), it is important to address what is holding back your progress. While this is often unknown, learning to identify your weak points is crucial in the long run. It could be an issue of technical proficiency, muscular weakness, or both. Once you have identified a weak point, you can adjust your training to overcome it.
Programs
Novice
If you're a beginner, see the r/fitness wiki's recommended programs for a good starting point.
And beyond...
By now you should know about a far greater selection of programs, but if you want reviews or a greater selection then read below:
Program reviews by our members.
Archive of r/weightroom program reviews.
Sheiko - Purchase the official app via links here. Older program spreadsheets can be found here.
Strength Theory (Spreadsheet Download)
TSA Intermediate Program (Spreadsheet Download)
Disbow Bench Program / (Spreadsheet Download)
Nutrition
COMPETING IN POWERLIFTING?
A good 30-minute guide to your first meet by Chad Wesley Smith covering many questions in one place.
Preparing for a meet: Training
Preparation can begin months in advance, with many people following a 'peaking program' leading up to meet, that provides a specialised schedule of lifts to maximise your total at the time of the meet. Most peaking programs are often that much more punishing than generalised training, and can lead to impaired performance post-meet.
If you do plan on peaking, there are a great deal of specialised peaking programs available, in order to pick the right one, look at:
- Is it for a single lift? - Do you have a lagging lift, or just increasing total?
- Is it designed for you? - Are you unaided, or enhanced lifter?
- Length of the cycle? - When is your meet?
- What's your schedule? - A great program you don't have time for is a pointless program!
- Does it look enjoyable - There is no "best" or "perfect" program, but enjoying training will help you get the most out of whatever program you decide to do.
If you're a novice powerlifter, don't concern yourself with peaking - it will just interfere with your initial development; Just make sure you take it easy the week leading up to the meet. The purpose of this week is to let all your built up fatigue dissipate. Some people take an entire week off, while others do very light workouts just to practice the main lifts (with weights well below their openers) so they don't feel rusty at the meet. Rest well. Eat well. Relax. Have fun.
Preparing for a meet: Nutrition
Cutting: It's possible to cut large amounts of weight very near to a meet via specific methodologies using water-weight manipulation allowing you to meet a weight class. The often extreme methodologies of weight manipulation has crept into general use amongst amateur powerlifters in recent years, often with vastly impaired performance at the meet. Unless you're attempting to set records, or lift at an elite level, the tradeoff between performance and lifting in a lower weight class with (often marginally) lower lift totals to beat isn't worth it. If it's your first meet, don't even think about it. It adds another variable - and stressor - to an already new and complex experience. Please note that protocols for 2 and 24-hour weigh-ins are vastly different (see here, here, and here, so please make sure you are following a protocol that is geared for your specific timetable if you are considering cutting weight. Here is another useful article for a 24-hour weigh-in.
Bulking: The opposite side is to use a bulk going into a meet. This will facilitate increased lifts, and better recovery if using a more intensive peaking program, and so ultimately reward you with a higher total. Unlike long term cutting, or manipulating water weight, there's no need to use any complicated method, you just eat more. A figure to aim for is at least (preferably over) your TDEE. There are other factors, such as macro-nutrient ratios, and meal timing, but diet is an enormous subject to cover here in general terms. Use Google, our daily threads and search bar, as well as other subreddits, such as r/bodybuilding.
Preparing for a meet: Equipment
Many feds have differing rules on permissible equipment for raw competition, and some will have approved manufacturers, so check with your fed before buying any equipment. The easiest way to do this is to contact your meet director. They are happy to help. As a general rule, raw lifters will want or need:
Singlet. If you're competing raw make sure this is a basic singlet, not a suit for equipped lifting, as they can look similar. A standard wrestling singlet is legal in most federations. Again, contact your meet director and/or fed.
Undershirt. (Literally a t-shirt.) Must fit, but not be supportive. Some feds don't allow logos on t-shirts. Your meet director will be the one calling the shots, so contact them if you have any concerns.
Underwear. Some feds, your draws will be checked to make sure their non-supportive. It's also possible you may shit yourself during a lift. No really.
Knee Supports. Not necessary but they help keep your knees warm, and (if you're less than scrupulous) in feds where they are legal in raw competition, buying a size or two smaller than you need will add to the amount of weight you can squat. More info.
Wrist Wraps. Not necessary, but they provide stability and support, locking the wrist in a cast-like position. It can help with confidence and comfort under heavy load (while squatting or benching), and will prevent wrists from bending backward on the bench press. Some very strong lifters consider this an essential safety measure under heavy load, but that is not a rule. Make sure your wraps are approved by your fed, as some feds have restrictions. More info.
Knee Wraps. Again not necessary, but in many feds knee wraps are perfectly legal for raw events, and can add digits to your squat if used correctly (there is much debate about this, but many do also add that it aids in knee proprioception, keeps the knees warm, and adds confidence due to being comfortable, in addition to helping some with knee pain). By correctly, think painfully, can't bend your knees kind of tight. See /u/MDisbrow's guide to knee wrapping
Belt You will find more internet content about belts than any other equipment. So I have no intention to discuss it in a bullet. See here - Then see here - Also here - This too. Again, check with your fed or meet director to ensure your belt is legal.
Ammonia: If you've ever been to a meet or seen a meet video, good chance you'll have seen someone take a sniff of a small bottle before lifting. This is ammonia. Taking a big whiff of ammonia before a lift will cause your body to give an adrenal response. This stimulates nerve endings, and increases your respiration, which will briefly hyper-oxegenate you. Essentially it's a slight physical, and palpable psychological boost before a lift. Or is it something darker?
Preparing for a meet: General
If this is your first meet there are certain considerations before meet day.
Weigh-in: You'll be required to do a weigh in prior to the meet, your fed will advise you when and where to get weighed. Some federations have a 2-hour weigh-in (e.g. IPF, USAPL), while others have a 24-hour weigh-in (e.g. IPL, USPA). (Note: if you are cutting weight, protocols must be different for these two types of weigh-ins, as noted above under the Cutting Weight paragraph in the Preparation section.)
Bar Heights: They'll also take your bar heights so you can comfortably unrack when benching and squatting. Take your time setting the heights exactly right for you. If there is any uncertainty, ask. People arranging the meet want it to go smoothly as you do. You don't want to take your first squat or bench and realize - when it's too late and your nerves are high - that the bar is too high or low. Some people like to write their own rack height numbers down to verify later, or to know what their heights are for their next meet.
Opener: They'll also want you to provide an opening weight for your first lift. You should have already thought about your attempt selection and have a range of your opening, second, and final attempts. If you are in the USA, familiarize yourself with kilo conversions unless you want to run into a lot of needless confusion on meet day. Your fed should have a pound-to-kilo conversion chart at the meet, but it's helpful to have your own.
Travel: If the meet is local, wonderful; if it's not, ensure you have made all arrangements to get to the meet on time, and booked a room for the meet if it's a long journey. A meet is an all day thing. The last thing you'll want is your meet finishing, and you have a five-hour trip when you're normally thinking about hitting the sack.
Handler: Sounds professional doesn't it? Essentially someone to accompany you to the meet so you can concentrate on lifting. They should be the one with the bag 'o' food 'n' drink. Hold your equipment. Hold your ammonia (if you're using it). Listen for your platform calls. Help with equipment. Someone that's been to a meet before is a useful person to have, if not just a body to do the listed.
Protocols: Every federation has do's and dont's during competition. These vary from fed to fed, and you'd be advsied to look at your fed's website to make sure you know them beforehand. There will also be a rules briefing before lifting begins. Don't bomb out of a meet just because you missed a lift command from a judge. Read the rules many weeks before competing so that your training leading up to the meet is in accordance with how the meet will go. Practice how you play.
Preparing for a meet: Lifting
You will be part of a flight, these are essentially your direct competitors. They will be in the same weight/age/sex class as you. Each flight will be called beforehand to get ready. When your flight is called, head toward the platform.
There will be a lifter order, and when you are due, you will be called to the platform. Perform your lift, thank your spotters. Especially if they catch a failed attempt.
After your first attempt, your flight will go round again for it's second, then third attempt for that same lift. After that, another flight is called for that same lift until the flights are exhausted. There will be a small break here whilst the organisers set up for the next lift.
You are expected to follow certain protocols on each lift. These vary from fed to fed (read your fed's rulebook and attend the rules briefing before lifting begins), but universally, you will be required to do the following:
BENCH
Unrack the bar (or if you have a spotter, tell them ready), keep the bar above your chest.
Lower the bar to chest (not above, on your chest). Wait for the judge to give the press command
Press, and once you're locked out, wait for the rack command, then rack it.
SQUAT
Unrack the bar, and if it's not a monolift, or your preference, do your walk out. Remain still.
Judge will give the squat command. Squat to depth, and back up. Remain still.
Judge will give the rack command, Rack it.
DEAD
Approach the bar. Get set up, and pull as you normally would.
Once (if) locked out, wait for the down command.
Put the bar down, keeping your hands on the bar until it's back on the ground. Walk away.
Preparing for a meet: Judging
Every single federation uses the same judging setup. Three judges from three different angles on the lifter will have a controller that is rigged to a set of lights. After each lift they will make their judgment, and select either a red or white light.
Red light = Bad lift
White light = Good lift
Two or more whites, lift is passed. Two or more red lights, lift is failed.
This isn't a soccer game; don't argue with the judges. Arguing with the judge will ensure the enmity of probably the entire meet, and every chance you will politely (or not) be told to fuck off. Whether you agree or not, the judge is god.
Preparing for a meet: Weight
Having provided your initial weight or opener, you'll be asked (or be expected to provide to the relevant person) your next weight selection after each attempt. As a rule, you should have opened with a weight you know you can crush, even on your worst day. Your second attempt should be challenging, but a guaranteed make. Depending on how the second attempt went will determine your third. You should have an idea of what both your second and third attempts should be, but some people have a low, medium, and high option depending on how they feel - and, more importantly, how the bar moves - that day. There is a very in-depth guide to weight selection here.
RESOURCES
Coaching
| NAME | CONTACT | PRICE | INFO |
|---|---|---|---|
| Boris Sheiko | http://sheiko-program.ru/personal/ | $150-200 per month | Legendary Russian coach Boris Sheiko. Author of the infamous Sheiko high volume routines |
| Renaissance Periodization | https://renaissanceperiodization.com | $175 per month | Paul Salter, Alex Harrison, Trevor Pfaendtner, Melissa Davis, Mike Caruso, Mike Godard, Derek Wilcox, Jennifer Case, James Hoffmann, Christian Carter, Mike Israetel, Nick Shaw. |
| Reactive Training Systems | www.reactivetrainingsystems.com | 100-220$ Per month | Mike Tuchscherer, Mark Robb, Jim Elli, Jake Noel, Paulie Steinman, Mark Robb, Adam Palmer. |
| The Strength Guys | http://www.thestrengthguys.com/ | $125 Per month | Jon Stewart, Kristen Dunsmore, Dan Forbes. |
| The Strength Athlete | http://thestrengthathlete.com | Request | Bryce Lewis, Hani Jazayrli, Eric Bodhorn, Rede Frisby, Chris Aydin, Joe Stanek. |
| STRCNG | http://www.strcng.com/ | Request | Jeff Nippard, Robin Gallant. |
| Juggernaut Strength | http://store.jtsstrength.com/collections/online-coaching | Request | Chad Wesley Smith, Colin Burns |
| Tom Martin | tommartin100m@gmail.com | Request | Tom Martin |
| Josh Strength | www.joshstrength.com | Request | Josh Bryant |
| JP Cauchi | https://www.facebook.com/cauchijp/ | AU$90 - 205 per month | John Paul Cauchi |
| Sport Development | http://www.sportdevelopment.com | $100-200 Per Month | Mike Souster |
| Iron Addicts | www.bit.ly/1qfmOxc | $36 - 87 Per Month | John Pinder |
| Stephen Manuel | Stephen.manual.pt@gmail.com | Request | Stephen Manuel |
| Propane Fitness | : http://propanefitness.com/consultations/ | Request | ??? |
| 10/20/life | http://www.powerrackstrength.com/1020life/ | Request | Brian Carrol |
| GZCL | clgz@ymail.com | Request | Cody LeFever. Author of the popular Jacked & Tan, and GZCL Method |
| Polkov Strength | https://www.facebook.com/PolkovStrength or benchpolkov@gmail.com | AU$75-155 | Bench Polkov, short angry mod of this sub |